Help Ven pick a new Workout program

[ven33]

Being that I do not trust anyone else but the people in the Nutrition forums I am in need of help and looking for some assistance!

I've been using the same split for the past 2 years, and I feel like it's time to change some things up.

Here is my current routine:

4 day Split
Day 1: Back/Traps (Rom DL, Tbar, Lat Pull, DB schrug, BB schrug)
Day 2: Chest (DB Bench, Incline BB Bench, Weight Belt Dips, Incline flies)
Day 3: Legs/Bi's (Sled pushes/pulls, SL DL, calve work, band work for glutes and such)
Day 4: Shoulders/Tri's (DB overhead press, Front lateral bb raise, db laterals, skulls, overhead rope ext's)

Made plenty of progress in all areas over the past couple years, and I still feel like I am making progress, but I want your thoughts of this guys.

Rep/Sets scheme for all of the above is 4 sets pyramid (10,8,6,4) for the first exercise in each then 3 sets of 8,7,6 scheme for the rest.

I don't feel like my progress has stopped, but I feel like I could be making more progress than I am.

If you want some idea of my current numbers here they are:

DB Bench 125's for 8
Rom DL 405 for 3
DB Shoulder press 100's for 8
Sled push around 400lb for 90'.
Weighted dips with 70 lb's for 7.
SL DL 315 for 6

Any thoughts you guys wanna shoot me would be appreciated.

[ko300zx]

Goals - Size or strength?

[vitornoob]

You could try PHAT, Lyle GBR, Sheiko, 5/3/1...

[kkaustin812]

P90x

[ven33]

goals - size or strength?

bothhhhhhhhhhhhhh.

[ven33]

P90x

Ewwww....not sure if srs

[kkaustin812]

Ewwww....not sure if srs

notsrs.

[Andrew_S]

If you still enjoy the way you're training, you could just swap out some lifts and try different variations and/or switch up rep ranges and sets.

[moneyrich]

5/3/1 or Lyles GBR? maybe 5x5?

[PhiSig2298]

Read the stickies.. Noobs should do SS ;)


Since I switched from a 4 day split to a stripped down 3 day full-body, my lifts have gotten better. I don't feel drained.

Monday (3x5)

Squats, Deads, Pullups, Rows, Bench, Dips, overhead

Wed (3x8)

Leg press, Hypers, cables crosses, shrugs, Ext & curls, abs

Friday (3x12)

Same as Monday


(I'm sure people will rip it to shreds)

[HunterCML]

Pushups and situps.

[waatsgood]

WSB or 5/3/1 with some higher rep work on the accessory excercises

[otterakl]

If you still enjoy the way you're training, you could just swap out some lifts and try different variations and/or switch up rep ranges and sets.

This x 1,000. I was bored with my routine and decided to make it a 14 day cycle. Week 1 (workouts A,B,C) followed by Week 2 (workouts 2A, 2B, 2C). The split is still the same, Legs/Abs on Mon; Chest/Shoulders/Triceps on Wed. and Back/Biceps on Fri.

The swaps I made were in rep range (routine #1 is 5-7 and routine #2 is more 8-10). I also swapped out a few exercises. For example, week 1 I do barbell SLDL, week 2 I do dumbbell SLDL, then repeat.

Not sure if any of this makes sense, lulz, but it works for me.

[ven33]

I find it interesting what Lyle thinks about pyramids....from what I can tell he thinks increasing weight and decreasing reps pyramids "suck". Now that I really think about it he is right.

Warm up to most amount of weight you can do the highest pyramid number....do it...then drop the weight and the reps? Intredasting.

[ErickStevens]

Do Smolov you phaggot.












not srs

[ven33]

Do Smolov you phaggot.


not srs

Any srs recommendations Erick? lol

[hockeytownfan]

Read the stickies.. Noobs should do SS ;)


Since I switched from a 4 day split to a stripped down 3 day full-body, my lifts have gotten better. I don't feel drained.

Monday (3x5)

Squats, Deads, Pullups, Rows, Bench, Dips, overhead

Wed (3x8)

Leg press, Hypers, cables crosses, shrugs, Ext & curls, abs

Friday (3x12)

Same as Monday


(I'm sure people will rip it to shreds)

Interesting, I myself was thinking about going from upper/lower to a three day full body. Change your maint or nutrition much?

[PhiSig2298]

Interesting, I myself was thinking about going from upper/lower to a three day full body. Change your maint or nutrition much?


Keeping cals the same, lower carbs on Tuesday's & weekends.. Huge carb day on Thursday because of 2 hours flag football.

[ErickStevens]

Any srs recommendations Erick? lol

You'd probably like PHAT.

[ko300zx]

Jamie Eason's 12 week LIVEFIT program. Get on it.

[PhiSig2298]

Jamie Eason's 12 week LIVEFIT program. Get on it.



I was going to say this or Julia's or Lovingit's "Light Weight/Toning" program

[Andrew_S]

If none of this floats your boat, I'm sure this will.

TTwiDn-OTBw



















http://imnotatoy.files.wordpress.com/2010/03/dat_ass.jpg?w=361&h=245

[hockeytownfan]

I think we all forgot one important thing...The Kris Geithen 12 Week HARDCORE trainer.
Plus, you can get all the required supps packaged up for you from the store, and save.

[moneyrich]

Insanity. Do it phaggot.

[TXguy33]

My current split is this:

Monday-chest
Tuesday-back
Wednesday-off
Thursday-shoulder & traps
Friday-bi's and tri's
Saturday-legs
Sunday-off

I love it, I hit each muscle group hard once per week and give it plenty of rest time.

[R3T3K]

+1 for PHAT. You'll be cooked though on your rest days.